Male, 39, working on building lean mass and lowering BF

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mbsactive
Finch
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Joined: Sat Jul 12, 2008 6:07 pm

Male, 39, working on building lean mass and lowering BF

#1 Postby mbsactive » Wed Jul 16, 2008 9:27 pm

I posted my first before and progress photos the other day and solicited suggestions for next steps. A couple folks suggested posting nutrition and exercise information, so here's a little bit of what I've recorded so far:

July 16 Calories: 2184 Carbs: 253g Protein: 97g Fat: 97g
July 15 Calories: 2149 Carbs: 264g Protein: 133g Fat: 60g
July 14 Calories: 3288 Carbs: 365g Protein: 194g Fat: 107g
July 13 Calories: 2828 Carbs: 402g Protein: 123g Fat: 80g
July 12 Calories: 2969 Carbs: 366g Protein: 113g Fat: 111g

Here's also a sampling of my workout regimen, which is pretty typical (more details on my blog):

Wednesday, July 2 / Lowers (set1 / set2 / set3, reps x lbs)
Squats (12×135 / 12×135 / 12×135)
Seated Leg Press (12×315 / 12×405)
Seated Leg Extensions (12×255 / 12×255 / 12×255)
Step ~15 inches (12×50 / 12×50)
Leg Curl (9×140 / 9×140 / 9×140)
Glute Machine (10×70 / 10×70)
Standing Calf Raise (12×165 / 12×165 / 12×165)
Seated Calf (12×360 / 12×360)

Friday, July 4 / Cardio
Ran the Peachtree Road Race. 10K in about 1 hr 5 mins, so probably just under 10 minutes per mile.

Sunday, July 6 / Abs
Chin Assist (6×105 / 6×105 / 6×105) * Less weight is better. These are tough for me.
Dip (6 / 7 / 6)
Reverse Incline Situp? (12×25 / 12×25 / 12×25) * Not sure of name. Works lower back.
MTS Ab Crunch (12×50 / 12×50 / 12×50)
LF Ab Crunch (20×80 / 15×80 / 20×80)
LF Torso Rotation (15×150 / 15×150 / 15×150)
Tricep Pulldowns (10×65 / 10×65 / 9×65)

Monday, July 7 / Lowers
Squats (12×135 / 12×135 / 12×135)
Seated Leg Press (12×315 / 12×315)
Seated Leg Extensions (12×255 / 12×255 / 12×255)
Leg Curl (10×140 / 10×140 / 8×140)
Glute Machine (11×70 / 11×70)
Standing Calf Raise (12×165 / 12×165 / 12×165)
Seated Calf (12×360 / 12×360 / 12×360)

Wednesday, July 9 / Uppers
Bench Press (12×135 / 15×135 / 3×185)
Incline Bench Press (14×95 / 9×95)
Nitro Lateral Raise (12×65 / 12×80 / 11×80)
Overhead Barbell Raise (12×45 / 10×45)
Curl Bar (12×70 / 12×70 / 10×70)
LF Biceps Curl (8×95 / 4×95)
LF Seated Pec Fly (12×120 / 7×135 / 7×135)
Dual Cable Cross (10×17.5 / 12×20)
Tricep Pulldown (12×65 / 11×65 / 10×65)
One Arm Pulldown w/ Palms Up (12×15 / 12×15)

Thursday, July 10 / Cardio
3 mile run (@ 10 min/mile)

Friday, July 11 / Combo
(see my July 12 blog post)

Sunday, July 13 / Cardio
5.25 mile run (@ 10 min/mile)

EDIT: By the way, I'm 6' tall and 191 lbs.

Suggestions and comments welcomed and appreciated.

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